Empire State CrossFit

Oct. 26

I want to Thank everyone for their generous donations we have raised a lot of money! Tomorrow begins at 10 am sharp heats going off every 15 min.

Back squats

10-8-5-3-3-2 stay conservative

3rds on a 4 min. clock

8 shuttle sprints

max double unders

Rest 2 min.

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Barbells for Boobs is this Saturday Oct.27. Heats will start at 10am and will run every 15 mins.

Please arrive early and get yourself warmed up. Please also plan to help out with counting for others and helping set up barbells.

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12 Responses

  1. arleva16 says:

    Who came up with the sexual warm-up idea??? Funniest thing ever!!!

  2. Dan Stearns says:

    Got 8 hours sleep and woke up feeling dynamite. Back felt good so here it is.

    work up to heavy squat snatch
    205, just missed 215 could not stand it up

    Work up to a heavy squat c&j 270, just missed 280 legs shoot out too wide.

    Grace
    30 c&j for time at 135

    1:52…Strung the first 23 merkin is a witness. That is also they gym record for about 24 hours till Paul, lex and rambo get after it tomorrow.

    Then 5 sets of halting snatch deadlift + hang squat snatch
    135, 155, 165, 175, 185…my back is now mangled again but it was worth it!!

  3. commando155 says:

    915 class. Good full workout today:

    Up to 225lb on back squat. Didn’t want to PR it based on rest of workout.

    4 min. clock:
    8 shuttle sprints
    max double unders (44) – finally hit double unders and was happy with the count!

    Gracie – RX 7:11. Thought was good time until I saw dans time on this post!

  4. frankluc917 says:

    Wod total- 475 du’s

  5. erikaungargames says:

    377 total double unders. Consistant decline every round.
    Tried to keep up with D1 and Lucky. It’s good to have high hopes.
    6am was able to do the warm up without calling HR. Nice work Dan. 😉

  6. paulyd42 says:

    1) Squat Snatch – 115, 135, 155, 165, 185, 195, 200, 205 (PR), 210 (F)

    2) Every 30 seconds for 4:30 (10 total reps):

    1 Power Snatch + 1 Hang Snatch (full squat) @ 80%

    Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30 – Started off at 165. Failed a few, put the ego away, started again at 135 and then put the weight back on at 2:00 and hit them all.

    3) Class Wod – Back Squat 220×10, 235×8, 275×5, 285×3, 295×3, 305×2 – kept it conservative.

    4) 3RDS- 4 min clock. 8 shuttle sprints – max d.u. 194, 198, 161. realized after the second round i wasn’t going to hit 200 d.u. and simply got lazy in the 3rd round (fail).

    5) Recovery Row – 10 mins at 75% – 2500meters

    … all in all, not a good day for me. looking forward to seeing everyone and doing “amazing grace” tomorrow. It’s for a great cause and gonna be a fun event.

  7. dorizzle21 says:

    Strength:
    95×10
    115×8
    125×5
    135×3
    140×3
    145×2

    WOD:
    120, 100, 109 = 329 Total. I only did what I did because Sil was squatting next to me earlier wearing his yellow community rec center t-shirt.

  8. gandhi765 says:

    Class wod worked up to 375#x2 for hibar back squat.
    Shuttle double under wod 185/175/140

  9. kkrsparta says:

    back squat 115lbs
    Grace 7:00 65lbs